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In a time of inbox overload, this is a precious gift.
As a thank you, here is your free gift: a guided breathing practice (5 minutes and 19 seconds).
We are all always breathing all the time. Your breath is also always with you. Here’s how you can take what you’ve got and use it.
Present-moment awareness
Focusing on the breath can support simple awareness in the present moment. This helps the nervous system know that, in this very moment, there is no threat.
In addition, the effects of mindful breathing can engage the body’s brakes (aka the parasympathetic nervous system), giving your body and mind some relief.
Three-part breathing is breathing in and out through the nose, while allowing the belly to rise with the inhalation, and pressing the belly gently back toward the spine with the exhalation, imagining your whole torso is filling (from the belly up) and emptying.
You can engage in this kind of breathing at any time.
The best thing about the breath—other than how effective it is at helping you bounce back from stress—is that it’s the ultimately portable and practical tool.
Even the simple act of bringing awareness to your breathing can help you get your head back on straight.
If you want to take one step further, breathing in and out more fully may be enjoyable and will help your body and brain receive more oxygen.
You can use the breath to nourish yourself in the midst of a stressful situation, and no-one will be any the wiser.
It’s simple but it works.
Clients and program participants consistently report that the breathing practice is the single most transformative technique I teach.
Even when it’s hard to be consistent with self-care practices, you can breathe, anytime, anywhere.
One participant told the story of how, as she sat waiting for someone in the midst of a busy day, she was thinking about being too busy to engage in her resilience practices. In that moment it occurred to her, “Rather than regretting what I didn’t do, I can breathe right now.” So she did!
I'm Shulamit Ber Levtov, The Entrepreneurs' Therapist.
I support women business owners to care for their mental and emotional wellbeing in an era of relentless stressors that can make you lose your shit on the daily. I also teach in private and university business programs and incubators about the intersection of mental and emotional health and entrepreneurship.
When I’m not working or resting, I'm knitting (I've been at it for a few years now but I still consider myself a newbie) and listening to audiobooks.
My two favourite literary genres are feminist sci-fi and contemporary romance, especially with authors or characters who are women, 2SLGBTQ++ and/or of the global majority. There's a whole world of romance beyond the old heteronormative Harlequin-style romances of my youth!! My all-time favourite feminist sci-fi author is Octavia Butler. My all-time favourite contemporary romance audio book is Get A Life Chloé Brown.
Hit me up with the audiobook recommendations! I'm always on the lookout for a good listen.
I'm also game for recommendations of Canadian indie dyers and knitwear designers, so send me an email or DM on LinkedIn or Instagram if you have some.
What's next?
In the next few weeks, you will receive a series of emails from me with stress-relief tips and validating information about the intersection of entrepreneurship with mental and emotional well-being.
Please consider sending me an email at shulamit@shula.ca to tell me about your experience, or if you have any questions.
I’m very grateful for your time.
PS If you’ve enjoyed this practice, you may want to consider working with me.
